Viewing entries tagged
smoothie recipes

How To Make A Smoothie Bowl

How To Make A Smoothie Bowl

Smoothie bowls always look picture-perfect - but how on Earth are they made? This video tutorial by PumpUp member @rawincollege demonstrates how to layer all kinds of fruity toppings onto your blended creations. The trick is to arrange everything in concentric circles. To make a smoothie bowl, blend your smoothie ingredients together, spoon it out into a bowl, and level the surface of your smoothie with the back of a spoon. Slice up your fruits and arrange your toppings on the outer edge of the bowl first, before placing another 'circle' of toppings within that circle.

Make This 4-Ingredient Simple Spinach Smoothie

Make This 4-Ingredient Simple Spinach Smoothie

This simple spinach smoothie can be made in no time at all. It tastes just as delicious with or without the addition of mango.  It's one of the cheapest, simplest and yummiest smoothies you’ll ever try.

A Kale Peanut Butter Protein Smoothie and Coffee-Raisin Protein Bites

A Kale Peanut Butter Protein Smoothie and Coffee-Raisin Protein Bites

A few weeks ago, I finally found a way control my passion for peanut butter without having to eliminate it from my diet altogether. Rather than consuming the condiment by itself, I've been incorporating it into smoothies and energy balls. I add a bit of protein powder to the mix so that I immediately feel full and stay that way. This definitely keeps cravings at bay and it has trained me to eat when I'm actually hungry, instead of bingeing when I encounter the slightest bit of stress.

This beet lemon carrot smoothie is your detox wonderland


The apple of my eye

Recipe by pumpupapp member @lin7

It’s just too good to be true. We can’t take our eyes off of this smoothie. If you’re ever in a rut and craving for novel pathways in the realm of vegetable preparation, you’re in luck. This apple, carrot, lemon, and beet combo will do the trick. Add a bit of ginger to add a real kick (the Bruce Lee equivalent of amping up your smoothie), and add some milk of your choice if you need to tone it down a bit.

  • 4 apples
  •  2 carrots
  • 1/2 juice and a bit of the zest of 1 lemon
  • 1 beet

Try the pumpupapp for more smoothie recipes and inspiration for health and fitness:

4 smoothie recipes for all the seasons


Four life-changing smoothie recipes for all the seasons

Peanut Butter Carrot Cake Smoothie (Winter)

Courtesy of PumpUp member @kieraeleanor

Trust us, this combo works. Indulge in comforting, velvety notes of peanut butter blended with a hint of something light and familiar: spiced carrots. 

  • 1/2 cup chopped carrots
  • 1/2 cup ice
  • 1/2 unsweetened vanilla almond milk
  • 2 tablespoons peanut butter
  • 2 tablespoons shredded coconut
  • 1/4 cup chopped oats
  • 1/2 teaspoon vanilla extract
  • 1/2 teaspoon cinnamon
  • 1/4 teaspoon ground cloves
  • 1/3 teaspoon stevia
  • pinch of salt

'Love on top' : Beyoncé-worthy berry smoothie (Spring)

Courtesy of PumpUp member sandrafitness

It’s the smoothie we love. It’s the smoothie we need. It’s the only smoothie we see. Love is in the air come spring time, and we’re falling in love ten times over with the antioxidants in this berry magnificent smoothie.

  • 1 handful (or 2) of mixed berries
  • 1 kiwi
  • 1 banana

'Pocketful of sunshine' - Potassium-packed power smoothie (Summer)

Courtesy of PumpUp member @limitlesstyle

Let the sunshine in by supercharging your summer (or any day of the year) with a lightning bolt of potassium. Packed with pineapple, butternut squash, bananas, and tumeric, this is one unique smoothie that you won’t forget.

  • 8 oz coconut water
  • 1 banana
  • 1/2 cup pineapple
  • 1/2 cup butternut squash
  • 1 tsp tumeric

'Apple of our eye'- Apple-banana smoothie (Autumn)

Courtesy of PumpUp member @panevamihaela

It’s a classic and simple smoothie made with fruits that won’t fail you. Dancing with warm tones of autumn, this drink is minimalistic in its preparation without compromising on taste. 

  • 1 banana
  • 1 apple
  • 1 teaspoon of honey
  • raw nuts, to garnish

BONUS RECIPES (You seriously didn’t think we’d stop at four, did you?)

'Ain't no party like a pineapple party'- Pineapple yogurt smoothie

Courtesy of PumpUp member @bhppy

  • Dollop of plain greek yogurt
  • 1 cup frozen pineapple
  • 1 cup water
  • 1 teaspoon flax seeds

'The cookie monster mash'Cookies and cream protein smoothie

Courtesy of PumpUp member @mikey88

  • 1 cup soy milk
  • 1 scoop of cookies and cream protein
  • 1 banana
  • sprinkle of chia seeds
  • 1 scoop of PB2
  • 1 tbsp almond butter

'Beauty and a beet'Apple, beat, lemon smoothie

Courtesy of PumpUp member @erikayamane

  • 1 apple
  • 1 beet
  • 1 lemon
  • 1 tbsp flaxseeds
  • 200 ml water
  • 1 scoop whey protein

'Almost better than coffee' - Mango, Pineapple, Kiwi smoothie

Courtesy of PumpUp member @ilovecoffee2xaday

  • 1 cup coconut water
  • 1 cup mango
  • 1/2 cup pineapple
  • 1 medium kiwi
  • 1/4 cup berry greek yogurt

A detox smoothie to warm your heart + other recipes


This is a post by PumpUp member Sara A. (@bunnies), PumpUp blog contributor. Follow her Tumblr @gurdiel

  • 1 glass of green tea (left to cool down)
  • 1 green apple
  • 1 tbsp. honey
  • 1 banana
  • 1 small cup of oatmeal
  • Berries (optional, for sourness and extra sweetness)
  • Mint (optional, for green-ish flavor and freshness)

Including green tea into a smoothie is something that I rarely see, but I think that it’s a great idea for those who do not like the flavor of tea but still want to drink it as it has lots of antioxidants and it boosts your metabolism. (Green apples also help you feel less sleepy!) 

On overall, this smoothie is perfect as a quick morning snack that will provide you with lots of antioxidants, vitamins and a boost of energy. (If you remove the honey from the recipe, it’s vegan friendly!)

The second recipe I’ll be showing is a traditional meal that my mother’s grandmother used to cook for her family, who lived in the mountains of Spain. It’s very spicy and filling, but it is completely healthy and fat-free.


For a single serving we’ll need: 

  • 1/2 cup of arborio rice
  • 1 spring onion
  • 1 red pepper
  • Garlic
  • Olive oil
  • Parsley
  • 1 salted small codfish fillet
  • Hot paprika
  • 2 glasses of water

Chop the red pepper, the garlic and the spring onion into tiny pieces and stir-fry them in a paella pan with olive oil. Once they’re cooked, add the rice, increase the heat to high and add the two glasses of water along with the hot paprika. Cover the paella pan with the lid and wait until the rice has absorbed most of the water. Add the codfish and the parsley leaves. After five minutes, turn off the heat and let it settle for a little longer.  And now you’re done!

This is perfect for the winter! It might look difficult but it is actually quite simple. The hot paprika adds a spicy touch to this meal (great for when it’s cold outside). Fun fact: this recipe was made to feed those who lived in cold mountain tops! 


Smoothie Sunday: Banana Cinnamon Smoothie


We’re going bananas for PumpUp member lilmisssmiley’s banana cinnamon smoothie!


  • 1 frozen banana
  • 2 ripe bananas
  • 0.5-1 cup almond milk
  • 0.5-1 tsp vanilla
  • 0.5-1 teaspoon cinnamon

Sip away on Smoothie Sunday! Have a great winter smoothie recipe to share? We’ll feature it in December! Tag your smoothie recipes on PumpUp and Instagram with #SmoothieSeries and #SpreadPositivity! 

Follow PumpUp on Tumblr for more smoothie recipes

Smoothie Sunday: Mango-Blueberry Layered Smoothie


Layer up in the best way with this mango-blueberry smoothie

We get it. It’s currently freezing and you’re layering up your clothes. When eternal sunshine is but a daydream, you feel smoothie-scared that you’ll be colder. Drink up and layer up with @cleanveganpam’s #8217;s mango-blueberry smoothie. It’s a refreshing taste of paradise. 


Bottom Layer

  • 1/2 fresh mango
  • 1/2 banana
  • 1 cup coconut water

Top Layer

  • 1/2 fresh mango
  • 1 banana
  • 1 cup frozen blueberries


Blend bottom layer first, then pour desired amount into jar or cup. Rinse, then blend top layer ingredients and pour on top. Serve with fruit or nuts, to garnish.

Holy Cacao! Raw sugar-free smoothie recipe


Holy Cacao Sugar-Free Smoothie

This is part of a series of recipes from PumpUp member @carolinewaters35. Follow her blog, the Dank Dietitian, here

Ever feel like you crave sugar and want something good for dessert but don’t want to ruin your healthy lifestyle and clean eating plan? Here is a HEALTHY and simple dessert recipe full of chocolatey goodness! The raw cacao is full of fibre, antioxidants, and vitamins/minerals, the almond milk supplies calcium and protein, the banana is full of fiber and potassium, and the dates add a natural sweetness!”


  • 1/2 ripe banana
  • 1 cup unsweetened vanilla almond milk
  • 1tsp cinnamon
  • 2-3 pitted dates
  • 1 tsp vanilla extract
  • 1 packet Diet Hot Chocolate mix OR 2 TBSP Raw cacao powder
  • 1 TBSP raw cacao nibs (for garnish…optional)

Mix all ingredients in a blender and enjoy this dessert guilt-free!

This recipe was originally posted on The Dank Dietitian. Follow Caroline on PumpUp @carolinewaters35

Wake me up before you go-go smoothie


Wake Me Up Before You Go Go Smoothie

Finding it hard to wake up even after listening to The Circle of Life six times in the morning? No worries. This smoothie from PumpUp’s @smoothiequeen has your back: coffee, bananas, honey, PB, milk. She had us at coffee.


  • 2 frozen bananas
  • Shot of coffee or espresso
  • 1 tsp of honey
  • 1 tsp of peanut butter
  • Almond milk or low fat milk, to your liking

So yum!

Green Granola Smoothie


This green granola smoothie will become one of your favourites

Now green granola doesn’t mean what you think it means. It simply denotes that this smoothie is made with greens. And granola. Capisce? 

Here’s PumpUp’s smoothiegurl’s first ever green smoothie for you!

  • Two bananas
  • Half a mango
  • 1 tsp honey
  • Handful of granola
  • Handful of spinach
  • Ice

Blend away and bottoms up!

5 Fall Treats You'll Fall In Love With - Get Healthy with Valentina


These recipes were shared by PumpUp member @thehealthymexican. 

Autumn leaves are coming down in showers, yellow, red, orange and brown. The air is fragrant, crisp and cool. I´m wearing a snuggly sweater and cosy socks, thinking of what flavours remind me of this season. What definitely reminds me of autumn are the tastes of the fresh apples and pumpkins.

Maybe you are one of the many people who are, like me, overjoyed to welcome back the tastes of fall. 

Also Halloween is coming nearly and I know how much candy we are going to have on our hands, so it´s always good to have a healthy alternative to that. I am sharing with you treats made with fruits. I fell in love with these ideas so I hope you like them too.

  • Pumpkin Spice Smoothie
  • Pumpkin Soup
  • Apple Pie Dip
  • Frozen Ghosts
  • Orange Halloween Lantern Fruit Bowls

Pumpkin Spice Smoothie



  • 1/2 cup pumpkin (canned or freshly cooked)
  • 1/2 frozen banana
  • 3/4 cup almond milk
  • 1/2 scoop (approximately 2 tablespoons) vanilla protein powder
  • 1 teaspoon cinnamon
  • 1/2 teaspoon pumpkin pie spice
  • Pinch of ground ginger


  • Put all ingredients in the blender and blend until smooth. Pour into a glass and enjoy!

Pumpkin Soup



  • 3/4 cup water, divided
  • 1 small onion, chopped
  • 1 can (15 ounces) pumpkin puree (you can make your own puree by roasting a small pie pumpkin and processing the flesh in a blender or food processor.)
  • 2 cups unsalted vegetable broth
  • 1/2 teaspoon ground cinnamon
  • 1/4 teaspoon ground nutmeg
  • 1 cup fat-free milk
  • 1/8 teaspoon black pepper
  • 1 green onion top, chopped


In a large saucepan, heat 1/4 cup water over medium heat. Add onion and cook until tender, about 3 minutes. Don’t let onion dry out.

Add remaining water, pumpkin, broth, cinnamon and nutmeg. Bring to a boil, reduce heat and simmer for 5 minutes. Stir in the milk and cook until hot. Don’t boil.

Ladle soup into warmed bowls and garnish with black pepper and green onion tops. Serve immediately.

Apple Pie Dip



  • 7-10 Dates
  • 2 heaping scoops of chia seeds
  • cinnamon
  • 2 cups of water
  • Apples


Let about seven to ten-ish pitted dates soak in 2 cups filtered water for one hour. After that pour dates into a blender, add two heaping scoops of chia seeds, & a bunch of sprinkles of cinnamon. Slice apples and enjoy!

Healthy Halloween Treats


Frozen Ghosts


  • Bananas
  • Greek Yogurt
  • 1 Cup Dried Shredded Coconut
  • 12 Dark chocolate chips


Cut and peel a banana in half widthwise. Dip the bananas with the Greek yogurt and repeat until coated. Roll the banana in coconut. Place two chocolate chips for the eyes and one chocolate chip for the mouth. Freeze for at least 20 min and serve.

Orange Halloween Lantern fruit bowls


  • 3 Medium Navel Oranges
  • 1 cup Mixed Fruit


Slice off the tops of the oranges. Using a spoon, scoop out the pulp of the oranges. Cut out faces on each orange to resemble a Halloween Pumpkin Lantern. Fill each orange with mixed fruit and serve.

With Love,


Follow Valentina on PumpUp @thehealthymexican and on Instagram at thehealthymexican9


Pumpkin Spice Protein Smoothie


Pumpkin Spice Protein Smoothie

Happy thanksgiving, Canada! Bow down to this perfect pumpkin spice protein smoothie from PumpUp member fitnessfreek15. It’s like a Pumpkin Spice Latte—-but better. 

  • 1 cup milk
  • 1 scoop vanilla protein powder
  • 1/2 tsp pumpkin pie spice
  • 1/4 tsp cinnamon
  • 1/4 cup pumpkin puree
  • 1/2 tbsp coconut sugar
  • 1 cup ice

Blend and sip away!

Lean Green Smoothie Recipe


Lean Green Smoothie

Green is good, but greens in smoothies are great. This delicious and detoxifying beverage is incredible for you! Spinach is blended with tropical delights to make @randiashley’s green smoothie a taste of paradise. 


  • 1 cup spinach
  • 1/2 frozen banana
  • 5-7 pineapple chunks
  • 1 tsp flaxseed powder
  • 1/2 cup coconut water
  • 1/2 cup water

Blend away and enjoy the rest of your day!

Pretty in Pink Raspberry Strawberry Smoothie


Pretty in Pink Smoothie

This smoothie is pretty. It’s pink. Almost as if straight out of a John Hughes movie, this delectable drink is as healthy as it is fresh. PumpUp’s @smoothiegurl has tons of recipes to quench your thirst, the smoothie way. 


  • 1 banana
  • 5 big strawberries
  • Some orange juice
  • A handful of raspberries
  • Ice

Blend all ingredients till smooth

Dark Chocolate Peanut Butter Banana Smoothie


Decadent Dark Chocolate Peanut Butter Banana Smoothie

Sometimes we crave chocolate. Sometimes we eat peanut butter by the tablespoon. Sometimes we eat bananas. For the smoothie series, we do it all. 

PumpUp’s @_harlyejade_ takes ordinary confection to liquid perfection with her Dark Chocolate Peanut Butter Banana Smoothie.

  • 3 very ripe bananas
  • 1 cup of vanilla or plain almond milk
  • 1/2 cup creamy peanut butter
  • 1 1/2 oz dark chocolate
  • 1 cup ice cubes
  • 1-2 tbsp cane sugar or honey to taste (optional)

Combine all ingredients in a blender and purée until smooth!

Chunky Monkey Smoothie

There’s no monkeying around with Dray’s chunky monkey smoothie. 2 tbsp peanut butter, 1 banana, 1 scoop sun warrior protein or 1 tbsp cocoa powder, 1 cup almond milk.  Sh-shake it and sip away! Hope this #SmoothieSunday gives you some inspiration for the #smoothieseries :)

Healthy Smoothie Recipes from PumpUp


Time to win swag with your blenders and mason jars. Post a pic of your most creative or tasty smoothie with the recipe in the caption, and tag it with #pumpupswag and #smoothieseries. Even if you do not win, we’ll still be featuring these recipes in smoothie Sundays to come! Photo credit @luvhealth. Idea cred: @randiaashley!